EPIC: Gran Fondo - 12 Weeks for Beginner/Intermediate Riders - Power, Heart Rate Plan

Average Weekly Training Hours 11:36
Training Load By Week
Average Weekly Training Hours 11:36
Training Load By Week

EPIC 12 WEEK GRAN FONDO PLAN! This training plan is made for cyclists who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This plan is comprehensive and is built on hours of power analysis, race comparisons, data capture and past successes of the athletes I have coached. You are going to have to be ready for VO2 efforts, big gear work, hard accelerations, and of course you'll need the threshold power and muscular endurance to get you to the finish line in the front group. This is not a plan for the mediocre or pack filler. If you want to take it to the next level and ready to put in the work, then this is your plan. Be ready for some unique workouts, be ready for some hard workouts and be ready to do the workouts. You'll need between 8 and 12 hours a week to play with in order to get all of the work done in this plan. You will also receive a free copy of Hunter Allen’s yoga DVD! Hunter has spent years practicing yoga and decided it was time to make a yoga DVD targets specifically at cyclists. The poses you hit are thoroughly demonstrated and explained so that you will understand the great benefit that yoga brings to your cycling. This will be a great help in recovery and improving your health and fitness. Get this plan now and have your most EPIC gran fondo!

Sample Day 2
1:15:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 3
1:15:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 4
1:15:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 5
0:45:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover. So, no efforts over Active Recovery (Power Z1, HR Z1, RPE <2) today, take it easy and look at the scenery.

Sample Day 6
2:00:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 7
1:15:00
Endurance Day

WU: 10 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal. Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10 - 15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 9
1:00:00
Sweet Spot Training (SST)

WU: 15 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: SST Intervals. On the trainer, out on the road, or in a group, SST intervals are part of our continued effort to build and maintain base. Complete 2 x 15-minute intervals in the "Sweet Spot" zone (89% - 92% of FTP, Power Z3.5, Heart Rate Z3.5, RPE 3-5) with 5 minutes of recovery between intervals.
Ride all other time in Endurance Zone (Power Z2, HR Z2, RPE 2-3).
Terrain: Flat to Rolling; Cadence: 85 - 105.
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CD: 10-15 minutes of easy pedaling at Active Recovery (Power Z1, HR Z21, RPE <2).

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.